Full instructions on walking meditation will be given during the course of the retreat.

The principle of walking meditation is to focus concentration the sensations that occur with each step that is taken.

Each step of the foot is broken down into a number of events, also called steps.

'Three step' walking meditation has three events: lifting the foot, moving the foot, placing the foot.

'Five step' walking meditation has five events: tilting the foot, lifting the foot, moving the foot, lowering the foot, placing the foot.

Each of these steps is intended to be performed deliberately and separately.

As an example for 'five step' walking meditation:

Lift the heel while keeping the toes on the ground, being aware of the sensations on the sole of the foot as it leaves contact with the ground, in the ankle as it pivots, and the toes as they bend.

Pause for a few moments between each step.

Raise the foot off the floor to a horizontal position, being aware of the sensations in the tips of the toes as they leave the floor, the toes as they straightened, the ankle as it pivots, the knee as it bends, the thigh muscle as it contracts, and the hip as it rotates.

Pause.

Move the foot forward about two foot lengths, being aware of the sensations of air around the skin of the foot, in the knee as it bends, in the thigh muscle as it contracts, and the hip as it rotates.

Pause.

Lower the foot to the ground, allowing the toes to touch lightly, being aware of the sensations in the toes, ankle, knee, thigh muscle and hip.

Pause.

Place the foot firmly on the floor, being aware of sensations in the sole of the foot, the toes, ankle and hip.

Pause.

Transfer your weight from the back foot to the front foot and repeat.

Continue until you have walked about 5 metres.

Turn and repeat.

There is a method for turning that uses the same principle but includes two 90 degree turns.

Once concentration is strong enough, there is no need to use the individual steps. Just walk normally and be aware of sensations in the body as you do so.

This style of walking meditation is also to be used during the group walking meditation in the evening session.